Light Sport Can Do in the Office

Too long sitting behind a desk is a dangerous and risky for health. But this risk can be reduced by doing some gentle exercise while sitting in the office.

New research has found that office workers or always sitting behind a desk for more than 10 years can double the risk of colon cancer, and pose other risks to health.

Here are a few exercises or sports that can be done behind a desk and reduce health risks, as quoted by the Telegraph, on Thursday (04/21/2011), namely:

1. Practicing good posture
Good posture should be upright, shoulders pulled back and the top of the monitor should be eye level. If you should see the monitor toward the bottom or top, it is necessary to adjust the height of the screen or a chair to align. And make sure the wrist is not hanging over the keyboard or mouse pad.

2. Doing regular stretching exercises
Pergangan exercises conducted for the hands, feet, neck and chest can be done while seated as follows:

Neck: Gently move the head back and forth, from side to side and look right and left. This can be done at any time to reduce tension and pressure. But it should not ring the neck because the neck can cause joint damage.

Shoulders: shoulder rotate forwards about 10 times and then do the opposite (backward). This can help release tension from the shoulder. As for the arms and shoulders could be by expanding the hands shoulder width apart, then link both hands to the front while pushing forward the shoulder and elbow to the table.

Wrist: wrist circled regularly every hour or so. Rotate the wrists 10 times clockwise, then 10 times in opposite directions. This can help prevent Carpal Tunnel Syndrome, especially if you spend a lot of time to type.

Ankle: ankle rotate the wrist as much as three times clockwise, then alternately in opposite directions. This helps improve blood circulation and prevent the occurrence of numbness caused by blood circulation is cut off.

Chest: do this exercise if often hunched over the keyboard. Open your arms wide as if to hug someone, then turn the wrists externally (thumbs going up and down position) then pull the shoulders back. This stretch will move your body in the opposite direction with a hunched and you should feel a good stretch on the upper chest.

Stomach: can stretch by pulling your abdominal muscles and hold for several seconds then release. Repeat this step every few minutes throughout the day. Besides it can also do gymnastics Kegels (pelvic floor exercises) while sitting.

3. Do not sit still for long periods
Try to stand up every half an hour while walking the streets a bit. This will ensure the continuous blood circulation to the arms and legs so that it can prevent too tense. Try to walk while refilling water or out of the room for a moment, and if possible get out at lunch so they can get fresh air.

4. Take a break from the monitor screen
Divert the focus and attention of the computer screen every 30 minutes or more to see other sights such as windows, clocks, desk or door. This helps improve eye movements and reduce the possibility of eye irritation and headaches. Another technique for relaxation is rubbing their hands together and then put it in the eye.

5. Take a deep breath
Try to breathe deeply using your stomach muscles, hold the stomach for a few seconds while breathing and then release simultaneously with the exhale. If possible try to get some fresh air are good for the lungs with a walk outside.

6. Consuming enough water
If sufficient water intake is obtained by then it will make a person more alert. Therefore do not be lazy to recharge the water, but can get enough water is also good for the sport legs simultaneously.